Training Plan for Wednesday March 11th 2020
A) 3 rounds
6/6 single arm DB floor press - climbing
6/6 single arm DB high pulls - climbing
6/6 pallof press
2 rounds
B1) OTM 5 min
- 3 bench press / floor press @8/10
B2) OTM 5 min
- 3-6 strict pull up variation
C) 12 min to complete reps of
- 20 wall balls @4-8% of 3RM f.squat
- 20 med ball walking lunges
- 20 lateral box step ups with med ball
D) Accessory
- 2 min soft tissue glutes and hamstrings
- 2 min couch stretch per side
Notes:
- climb in weight as needed during A)
- be sure to leave 2 reps in the tank each set during part B) and adjust weight as needed
- use pull up variation that is one level harder than you can complete 5 sets of 10 at
- regardless of ability, start at the highest rep scheme possible and drop only as needed
- aim to hold the ball for the entire 12 min
- the ball should never touch the ground
- RPE of 8/10